Long Run Tips: Insoles, Electrolytes & Nutrition

Tips for Choosing the Right Insoles

Assess the wear pattern on your shoes

Often, general wear and tear on your running shoes, especially on the lateral heel and heel counter, can be the root of your problems. Before turning to insoles, check to make sure that a new pair of shoes wouldn’t be a better solution to provide optimum support. If you don’t know how to navigate this, take your old running shoes to your local running shop and have them take a look!

Purchase running shoes that YOU find comfortable

Everyone defines comfort in different ways, and you should remember this when purchasing shoes. Don’t get swayed by flashy marketing or social media influencers! To enhance the comfort, test a pair of insoles inside of your shoes prior to purchasing as well. Many running and athletic stores provide demo options for you to test.

Remove the pre-existing liner inside the shoe

It may sound obvious but don’t forget to remove the current liner inside the shoe before placing the insole.

The highest arch support isn’t always the best

Your insoles should have a very natural feeling when inside your shoes. While you may notice the support of insoles with a higher arch, that are more rigid, this can cause discomfort over time, and be more harmful than not wearing an insole at all. Runners often think they either have a very high arch, or a flat foot with a non-existent arch. But there are so many different foot types, with arch heights in-between.

Evaluate after a few runs in your new insoles

After a few runs if the insoles are doing the job, phenomenal! If not, consult your doctor or local run store. In many cases, over-the-counter orthotics that you find in a running or spots shop will do the trick. But everyone’s feet are different, and there are instances where an individual may have different arch heights with each of their feet. In this case you might want to look into purchasing custom insoles to have that perfect fit Give it about two weeks, alternating doing runs with the inserts, and runs without the inserts, to help with the transition to running with more support.

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9 Foods To Naturally Replenish Electrolytes

When you hear the word “electrolytes,” what comes to mind? Maybe the old Gatorade commercials where an athlete is chugging the sports drink as a lightning bolt strikes? If you’re like most folks, you probably think of those neon, sugary sports drinks touted by professional athletes. But as it turns out, these popular beverages aren’t the only (or even the best) sources of electrolytes—you can get them from natural food and drink sources too.

According to Maddie Pasquariello, M.S., RDN, instead of sports drinks, focus on a healthy diet rich in whole foods, fruits, and veggies. This diet will typically offer more than enough electrolytes to stay properly hydrated. Not sure where to start? These foods and drinks are easy to find at the store and natural sources of electrolytes.

1. Bananas: The electrolyte content of bananas is so impressive, it’s, well, bananas. The fruit offers 32 milligrams of magnesium, 25 milligrams of phosphorus, and a whopping 375 milligrams of potassium, according to the United States Department of Agriculture (USDA).

2. Yogurt: You might be surprised to learn that yogurt is a natural source of electrolytes. According to the USDA, a 5.5-ounce container of plain, non-fat Greek yogurt contains 173 milligrams of calcium, 220 milligrams of potassium, 212 milligrams of phosphorus, and 56 milligrams of sodium.

3. Spinach: Spinach contains two important electrolytes: calcium and magnesium. The leafy green veggie also offers folate, iron, and vitamins A, B, and E, giving you a nutritional bang for your buck.

4. Watermelon: While all fruits and vegetables contain electrolytes, watermelon is unique in that it’s also rich in water,” Wilson explains. Case in point: One cup of cubed watermelon provides 170 milligrams of potassium, along with magnesium and phosphorus in small amounts.

5. Oats: whole grains such as oats are rich in electrolytes. Just ½ cup of quick oats contains 166 milligrams phosphorus, 146 milligrams potassium, and 56 milligrams of magnesium, according to the USDA.

6. Avocados: Rich in potassium and magnesium, offering 728 and 43 milligrams per fruit, respectively. Holy guacamole!

7. Lemon Juice: Lemons contain some potassium and a bit of phosphorus,” according to Pasquariello. They also offer vitamin C, a nutrient that’s essential for healthy immune function and more.

8. Coconut Water: The refreshing drink contains potassium, magnesium, phosphorus, and sodium, making it a great option for supporting hydration. Coconut water also decreases the risk of kidney stones.

9. Sea Salt: Sea salt contains magnesium, potassium, calcium, and sodium. You can use it in cooking just like you would other spices—or, if you’re feeling crafty, use it to make a DIY electrolyte drink.

What to Eat before Long Runs

It feels like a catch 22 - don’t eat anything and you’ll run out of fuel but eat before a run and risk digestive pains. So what’s the answer? There’s no perfect solution. Everybody is different.

Typically, the best pre-run meals for long-distance runners provide lots of carbohydrates for energy, moderate protein for satiety, and small amounts of healthy fats to sustain energy during the run.

You want to make things easy for your intestines since you’ll be diverting all your blood to your hard working muscles! Here are nine options to consider:

1. Oatmeal: A classic choice for many high performance athletes that provide complex carbohydrates for sustained energy. Top it with fruits (carbohydrates), nuts (healthy fats), and honey (simple carbs for more accessible energy).

2. Whole grain toast with nut butter & jam: Whole wheat toast with peanut butter and jam provides a good mix of lots of carbohydrates, with some protein, and healthy fats.

3. Greek yogurt with berries and honey: Greek yogurt is high in protein and pairs well with the natural sugars from berries and a generous drizzle of honey.

4. Banana with almond butter: A great quick and portable option. Bananas are rich in carbohydrates, and almond butter adds healthy fats and protein.

5. Rice with grilled chicken and vegetables: A balanced meal with carbs, lean protein, and some fiber and antioxidants from the veggies (like potassium).

6. Scrambled egg whites on a bagel: Bagels are one of the best foods to eat before a training session. They are high-carb, and paired with egg whites (a protein source), you’re sure to have sustained energy for your run.

7. Pasta with tomato sauce: Whole wheat pasta provides carbohydrates, while the tomato sauce offers vitamins and antioxidants. You can add lean protein like grilled chicken.

8. Baked sweet potato: A baked potato is a good pre-run snack to boost glycogen stores.

9. Energy bar: If this is all you can muster, go for it! Granola bars and supplements are convenient options to reach for if needed.

   Don’t forget! The timing of your pre-run meal is essential. You should aim to eat your meal 1-3 hours before your run to allow for proper digestion.

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